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16: Performance Nutrition

  • Page ID
    7066
  • [ "article:topic-guide", "authorname:hawaiinutrition" ]

    Performance nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports (such as weightlifting and bodybuilding) and endurance sports (e.g. cycling, running, swimming, rowing). Sports Nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

    • 16.1: Introduction to Performance Nutrition
      Becoming and staying physically fit is an important part of achieving optimal health. A well-rounded exercise program is crucial to becoming and remaining healthy. Physical activity improves your health in a number of ways. It promotes weight loss, strengthens muscles and bones, keeps the heart and lungs strong, and helps to protect against chronic disease. There are four essential elements of physical fitness: cardiorespiratory, muscular strength, flexibility, and healthful body composition.
    • 16.2: The Essential Elements of Physical Fitness
      The CDC along with the American College of Sports Medicine (ACSM) have evidence based recommendations and guidelines for individuals to follow in order to obtain or maintain a healthy lifestyle. Adults should get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity each week.
    • 16.3: The Benefits of Physical Activity
      Regular physical activity is one of the best things you can do to achieve optimal health. Individuals who are physically active for about seven hours per week lower the risk of dying early by 40 percent compared to those who are active for less than thirty minutes per week. Improving your overall fitness involves sticking with an exercise program on a regular basis.
    • 16.4: Fuel Sources
      The human body uses carbohydrate, fat and protein in food and from body stores as energy. These essential nutrients are needed regardless of the intensity of activity you are doing. If you are lying down reading a book or running the the Honolulu Marathon, these macronutrients are always needed in the body. However, in order for these nutrients to be used as fuel for the body, their energy must be transferred into the high energy molecule known as Adenosine Triphosphate (ATP).
    • 16.5: Sports Nutrition
      Nutrition is essential to your performance during all types of exercise. The foods consumed in your diet are used to provide the body with enough energy to fuel an activity regardless of the intensity of activity. Athletes have different nutritional needs to support the vigorous level they compete and practice at.
    • 16.6: Water and Electrolyte Needs
      During exercise, being appropriately hydrated contributes to performance. Water is needed to cool the body, transport oxygen and nutrients, and remove waste products from the muscles. Water needs are increased during exercise due to the extra water losses through evaporation and sweat. Dehydration can occur when there is inadequate water levels in the body and can be very hazardous to the health of an individual.
    • 16.7: Food Supplements and Food Replacements
      Vitamins, minerals, herbal remedies, and supplements of all kinds constitute big business and many of their advertising claims suggest that optimal health and eternal youth are just a pill away. Dietary supplements can be macronutrient (amino acids, proteins, essential fatty acids), micronutrient (vitamins and minerals that promote healthy body functions), probiotic (beneficial bacteria such as the kind found in the intestines), and herbally (often target a specific body part) based.